In the last installment of The Contreras Files, I discussed some of the benefits of hex bar deadlifting especially as it pertains to maximum power production. Many strength coaches prefer the hex bar deadlift to the conventional deadlift for its increased safety due to reduced spinal loading.

I prefer the conventional version. Why? I'm all about the hips!

He then proceeds to lay out some technical studies…and then he concludes with:

Here's the way I see it. A strong case could be made for either variation's superiority. One could argue that the hex bar deadlift is the safer of the two due to reduced spinal loading.

One could also argue that the hex bar deadlift is a more "well-rounded" lift due to its significantly greater knee extension torques (Stuart McRobert in Brawn referred to the exercise as a "squat-lift" since it's more of a hybrid squat/deadlift exercise).

However, in strength and conditioning, we aren't restricted to performing just one exercise. If I want to load up the knee joint (quadriceps), I'll perform a squat, front squat, or Bulgarian split squat as these movements take the knee joint through a fuller range of motion.

If I want to load up the hamstrings, then I'll perform a conventional or Romanian deadlift. If I want to load up the glutes I'll perform a hip thrust. These are the exercises that produce the most torque loading on the joints, require the most muscle force from the associated muscles, and elicit the highest EMG activation for the associated muscles.

That's my two cents!

I don't know why anyone has to choose between the two. Why can't we do both? I do both.

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."